Bill Fortune Memorial/RRR Summer Track Workouts
The RRR offers summer track workouts for all fitness levels, overseen by our experienced and knowledgeable coaching staff. Our coaches, Jamie Kempton and Jesse Hackell, assisted by veteran Bernie Casserly are prepared with a variety of challenging, but enjoyable workouts. Runners of all fitness levels can benefit from these summer sessions which have proven to lower your race times at all distances. Getting faster is just as important to a beginner as it is to a highly competitive runner. Additional benefits include aerobic and muscular fitness, race pacing and confidence within your training level. Our experienced staff is also available to answer your individual training questions before, during and after workouts.
Read “Bill Fortune – An Appreciation” by RRR coach Jamie Kempton.
We’re looking forward to a great program in 2013. Our first workout will be on Wednesday, May 1, 7:00 PM at the Pearl River High School track. Sessions will continue on Wednesday evenings at 7:00 PM throughout the season until August 28.
Please note that our two off-site workouts scheduled for this year — at Bear Mountain and Rockland Lake — will be held on Tuesdays rather than Wednesdays. This is to avoid conflicts with other events at those locations.
Schedule is posted below.
It is suggested that you arrive early, to allow time to stretch and warm up. Please be warmed up and ready to run by 7:00pm! Wear your running gear to the track. Locker rooms are not available. It is important to stay hydrated. Water and cups are provided by the club. We request a contribution of $1 per person per week to cover the costs of cups, water, and end of season refreshments.
We often conduct workouts in light rain. Workouts may be cancelled however, when severe weather conditions exist. Last minute weather related changes and cancellations will be handled by Coach Hackell via Twitter. Participants should “follow” him at @rrrcoaches for the latest info.
Coaches contact info:
|May 1||Pearl River HS*||Half-mile warm-up, 3 mile time trial; half-mile cool-down (Total: 4M)|
|May 8||Pearl River HS||1/2 Mile warm-up, 1 mile Straights and Curves (hard on straight-aways, easy on turns); 4 x 400m with 400m jog; 1 Mile cool-down (Total: 4 1/2 M)|
|May 15||Pearl River HS||1 1/2 Mile warm-up, 4 x 600m with 400m jog, 1 Mile cool-down (total: 5M)|
|May 22||Pearl River HS||1 1/2 Mile warm-up, 4 x 800m with 400m jog, 1 Mile cool-down (total: 5 1/2 M)|
|May 29||Pearl River HS||1 1/2 Mile warm-up, Ladder: 400-600-800-800-600-400, all w/ 400m jog; 1 Mile cool-down (total 6 1/4 M)|
|June 5||Pearl River HS||1 1/2 Mile warm-up, 4 x 1000m with 400m slow jog; 1 Mile cool-down (total: 5 1/2 M)|
|June 12||Pearl River HS||1 1/2 Mile warm-up, Whistle work-out, 1 Mile cool-down|
|June 19||Pearl River HS||1 1/2 Mile warm-up, 4 x 200m with 200m jog, 4 x 400m with 400m jog, 4 x 200m with 200 jog; 1 Mile cool-down (total: 6 1/2 M)|
|June 25 (Tues.)||Bear Mountain**||Perkins Run|
|July 3||Pearl River HS||1.5-mile warmup, 1 Mile Time Trial — “Run Your Best Mile” (3 sections based on runner’s projected time); 1 mile cooldown. Total: 3.5 miles. [changed from original 4.5 mi. total]|
|July 10||Pearl River HS||1 Mile warm-up, Ladder: 400-800-1200-1200-800-400 w/ jogs of 200-400-600-600-400-200; 1 Mile cool-down (total: 6 1/2 M)|
|July 17||Pearl River HS||1 1/2 Mile warm-up, 4 x 1200m w/ 600m jog, 1 Mile cool-down (total: 6 1/2 M)|
|July 23 (Tues.)||Rockland Lake***||1 1/2 mile warm-up, 8 Hill Repeats w/ jog back down hill, 1 mile cool-down (total: approx. 5 miles)|
|July 31||Pearl River HS||1 1/2 Mile warm-up, Ladder: 1600-1200-800-400-400 w/ jogs of 800-600-400-200; 1 Mile cool-down (Total: 6 1/2 M)|
|Aug 7||Pearl River HS||1 1/2 Mile warm-up, 2 x 2400m w/ 800m jog (only after first 2400); 1 mile cool-down (Total: 6 M)|
|Aug 14||Pearl River HS||1 mile warmup, 6 x 800 w/ 400 jog, 1 mile cooldown (Total: 6 1/2 M)|
|Aug 21||Pearl River HS||1 1/2 mile warmup, 10 x 400 w/ 400 jog, 1 mile cooldown (Total: 6M)|
|Aug 28||Pearl River HS||1 mile warm-up, Final 3 mile time trial, 1 mile cool-down (Total: 5 M)|
|* Pearl River High School: 275 East Central Ave.Pearl River, NY (Corner of Central Ave. and Middletown Road, behind Shop-Rite)
**For the Bear Mountain runs, meet in the parking lot closest to the Carousel building and picnic tables.
***For the Rockland Lake workout, park at the North parking area and jog quarter-mile to base of golf course road (Championship Rd.), which is next to the cemetery.
(workouts subject to change – check here)